There are numerous half-truths about what you can and cannot eat during pregnancy. Whether you are a chocoholic or a strict vegetarian, do not let worries about eating spoil your pregnancy. There are lots of misunderstandings about what you can and can’t eat during pregnancy. Here are some suggestions for keeping you and your baby healthy.
A good diet can help you stay fit, get in good condition for the birth and maintain your energy levels.
Aim to include in your daily diet:
Fresh fruit and vegetables, especially citrus fruits and dark green vegetables, which contain folic acid.
Carbohydrates such as bread, pasta, grains, potatoes and cereals.
Milk and other dairy produce such as yoghurt, fromage frais and cheese - choose lower fat options where possible.
Lean meat or fish, which has high levels of essential fatty acids.
Fish high in mercury - avoid high-mercury fish such as Shark, Swordfish, King Mackerel and Tilefish. Also limit fish intake to no more than 2 servings per week.
Soft cheese - avoid the following soft cheeses: Feta, Brie, and Camembert cheeses, blue-veined cheeses, queso blanco, queso fresco and Panela. They are safe to eat if they are labelled pasteurized.
Alcohol - many documented fetal abnormalities and birth defects have been associated with alcohol use during pregnancy.
Keep up your fluid levels, with regular glasses of water or diluted fruit or vegetable juices throughout the day. This will help keep you hydrated, which can prevent tiredness and headaches, and helps bladder and kidney health.
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